Compass CrossFit – GPP WOD
Warm-up
Warm-up (No Measure)
FOR QUALITY (10 MIN TIME CAP)
3:00 Row/Bike (increase intensity gradually)
Into…
3 Sets
10 Lunges w/ Twist
12Tempo Air Squat (1211)
14 Alt. Groiners
15ft Duck Walking
Teaching
7min: Warm-up (No Measure)
Front Squats — Tempo and static holds in an effort to slow athletes down.
Perform each movement as a group:
10 Elbow Punches (Each Side) – Focus on opening up the Front Rack Position
5 ¼ Front Squats – Focus on initiating the hips moving back first
5 ½ Front Squat – Focus on the bar staying close to the frontal plane
5 Tempo Front Squats (33×1) – Focus on finding the proper balance as the bar moves over the middle of the foot
5 Front Squats – Focus on keeping the elbows high and engaged throughout the entire squat
Strength
Front Squat (1RM)
ON A 20:00 RUNNING CLOCK…
Build to 1RM Front Squat
*Here is an outline of how athletes should build up throughout the 20:00
0:00-4:00 athletes should be lifting light weight in sets of 3-5 reps with about :45 of rest
4:00-9:00 build up to light-moderate weights with sets of 2-3 reps w/ 1:00 in b/t each set
9:00-14:00 Moderate-heavy singles around 70%-80% with 1:30 of rest in b/t sets
14:00-20:00 Heavy singles building up to their heaviest single w/ 2:00 of rest b/t sets
Teaching
3min: Warm-up (No Measure)
Knees to Elbows — Before the workout go through a quick progression to prep for the workout.
Perform 5 reps of each movement:
Strict Hanging Knee Raise – Focus on raising the knees above the waist
Kipping Swing – Focus on the timing of the kip while building momentum with the shoulders
Hanging Knee to Elbow – Focus on bending the arm in the back of the swing to allow for closing of distance
Workout
Metcon (AMRAP – Reps)
EMOM x 9 MINUTES
MIN 1 – Max Front Squats (155/105)|(115/75)
MIN 2 – Max Barbell Front Rack Hold
MIN 3 – Max Knee 2 Elbow
Score is max total reps of FS & K2E combined.
